Massage Therapy

Massage Therapy for Runners

Recover Better. Train Smarter. Stay Healthy.

Guest Article by Janeth Alder, Olympic Athlete and Licensed Massage Therapist

Running places repeated stress on the muscles, tendons, fascia, and joints. Every stride creates small amounts of muscle damage that the body repairs, allowing athletes to become stronger over time. Recovery is where those adaptations occur.

Massage therapy is one tool that can support recovery, especially during periods of high training volume, racing, or when soreness begins to affect normal movement. While massage is not a substitute for proper training, sleep, and nutrition, it can be an excellent complement to a well-rounded recovery plan.

What Does Massage Therapy Do?

Massage therapy applies pressure and movement to muscles and soft tissues to:

• Reduce muscle tension

• Improve flexibility and range of motion

• Decrease feelings of stiffness

• Promote relaxation

• Improve body awareness

• Help athletes recover mentally as well as physically

Current research suggests that massage does not directly make runners faster or stronger, but it can modestly reduce delayed onset muscle soreness (DOMS) and improve flexibility, making it easier to return to quality training after hard workouts. 

When Is Massage Most Helpful?

Massage is especially valuable during periods of increased training stress.

After Long Runs

Long runs often leave the calves, hamstrings, glutes, and hip flexors tight. Massage can help restore normal tissue mobility and reduce lingering soreness.

During Heavy Training Blocks

As weekly mileage increases, muscles accumulate fatigue. Regular massage may help runners maintain better movement quality and identify areas becoming overly tight before they become problematic.

Following Races

A marathon, cross-country race, or hard track meet creates significant muscular stress. Gentle recovery massage in the days following competition can help reduce soreness and restore comfortable movement.

During Injury Recovery

Massage can sometimes help reduce muscle guarding around an injured area and improve mobility, but it should be used alongside an appropriate rehabilitation program, not as a replacement for medical evaluation when injuries are significant.

Intentional Recovery

Massage works best as part of an overall recovery strategy.

Sleep (Most Important): Nothing replaces quality sleep. During deep sleep the body repairs muscle tissue, restores energy stores, and releases growth hormone that supports recovery.

Aim for:

• 8–10 hours for youth athletes

• 7–9 hours for adults

Nutrition: Recovery begins immediately after training. Focus on:

• Carbohydrates to replenish glycogen

• Protein (20–30 g) within about an hour after hard workouts

• Plenty of fruits and vegetables

• Adequate hydration and electrolytes

Easy Movement: Easy running, walking, cycling, or swimming increases circulation without adding significant stress.

Mobility: Gentle mobility exercises help maintain healthy movement patterns between workouts.

Massage Therapy: Massage can complement all of the above by helping athletes feel less sore and move more comfortably between training sessions.

Common Massage Techniques for Runners

Sports Massage: Designed specifically for athletes before, during, or after competition. Pressure and techniques vary depending on training and recovery goals.

Deep Tissue Massage: Targets deeper muscle layers and connective tissue to address persistent tightness and restrictions.

Myofascial Release: Focuses on the fascia, the connective tissue surrounding muscles, to improve mobility and reduce restrictions.

Trigger Point Therapy: Sustained pressure to localized areas of muscle tightness (“knots”) that may refer discomfort elsewhere.

Swedish Massage: Long, flowing strokes with lighter pressure to promote relaxation and circulation.

PNF stretching (Proprioceptive Neuromuscular Facilitation): PNF Stretching (Proprioceptive Neuromuscular Facilitation): Combines gentle muscle contraction with assisted stretching to improve flexibility, range of motion, and neuromuscular control.

Psoas Release: Targeted  and careful pressure and positioning to reduce tension in the deep hip-flexor muscles.

Areas That Commonly Need Attention

Every runner is different, but massage often focuses on:

• Calves

• Achilles tendon region

• Hamstrings

• Quadriceps

• Hip flexors

• Gluteal muscles

• IT band and surrounding tissues

• Lower back

• Feet and plantar fascia

• Tibialis anterior

A skilled therapist evaluates how these muscle groups work together to improve overall movement.

Signs You May Benefit from Massage

Consider scheduling a massage if you notice:

• Persistent muscle tightness

• Reduced flexibility

• Heavy or fatigued legs

• Increased soreness after workouts

• Difficulty maintaining normal stride mechanics

• Recovery taking longer than usual

• High stress or mental fatigue during a demanding training cycle

When Massage Should Wait

Massage is generally safe, but it may not be appropriate if you have:

• Fever or illness

• Open wounds

• Active skin infections

• Suspected stress fracture

• Severe swelling

• Acute muscle tear

• Blood clot concerns

If pain is sharp, persistent, or changes the way you run, consult a qualified healthcare professional before seeking massage therapy.

Recovery Is More Than Muscles

Recovery isn’t only physical. Massage also provides an opportunity to slow down, breathe, and reset mentally. Many runners find they leave a session feeling calmer, more relaxed, and ready to return to training with renewed focus. Consistency, not intensity, is what keeps runners healthy. Small recovery habits practiced week after week often have a greater impact than occasional aggressive treatments.

Takeaway

Massage therapy can be a valuable part of a runner’s recovery toolbox. The strongest recovery plan still starts with:

• Smart training

• Adequate sleep

• Good nutrition

• Proper hydration

• Easy recovery runs

• Strength training and mobility

Massage fits alongside these habits by helping reduce soreness, improve flexibility, and support consistent training over the long term.

Janeth Alder is a licensed massage therapist, former Olympian, and volunteer coach with Roadrunners. She represented Ecuador in the 1992 Summer Olympic Games and earned multiple medals at the South American and Bolivarian Games. Her personal bests include 2:07 for 800 meters, 4:17 for 1500 meters, and 9:08 for 3000 meters.

Today, Janeth combines her experience as an elite runner with her expertise in massage therapy to help athletes recover, stay healthy, and enjoy the sport for years to come. She believes that thoughtful recovery, individualized care, and consistent training are the foundation of long-term athletic success.